“Secret” #5: Commit to doing nothing but the task in front of you. Novelist Raymond Chandler once explained his writing discipline to his friend Alex Harris. Chandler wrote in a letter, “Either write or nothing…. I find it works. Two very simple rules, a: you don’t have to write. b: you can’t do anything else.” This perspective was a remarkable

way. Taking small steps and acknowledging small successes makes forward progress easier and more rewarding. It also trains your mind to recognize that you’re in the driver’s seat. You’re in control.

“Secret” #2: Take small steps forward. Again, this is just like building any other habit. Don’t aspire to become hyper-disciplined overnight. Instead, plan to take small, purposeful, consistent actions over the course of weeks (and perhaps months). And then, celebrate the modest victories along the

“Secret” #1: Create a temptation-free environment. You’ll find it easier to resist temptations when you remove them from your environment. For example, suppose you have difficulty resisting junk food. The solution is to get rid of all the junk currently in your home, office, cubicle, and desk. Access stimulates our impulses. Lack of access helps us

The thing that made this possible (besides coffee) was self-discipline. It wasn’t willpower. It wasn’t motivation. It was the act of forcing myself to do that which did not come naturally to me, day after day after day.

Write down five things that motivate you to take action. Perhaps it’s reading a self-improvement book. Maybe it’s listening to a certain type of music. Or you might feel especially motivated when you spend time with like-minded people. Next, write down five things that cause your motivation to evaporate. This might include eating sugary foods,

Once you’ve written down 10 examples from the past week, write down a reasonable response to each one. For example, next to “you’ll never lose weight,” you might write “if I eat less junk food and take a 30-minute walk each day, I’ll slowly lose weight.” This exercise reveals your inner critic’s claims to be bogus. Moreover, it trains your mind to

Write down 10 examples of negative self-talk you’ve experience during the past week. They can be small or big, mildly annoying or utterly abusive. For example, has your inner critic told you any of the following? “You’ll never lose weight.” “Nobody likes you.” “You look awful in that outfit.” “Your friend Mark ignored your text. He’s angry with

Write down five things for which you’re thankful today. This might include your job, your relationship with your spouse, or the ability to keep your refrigerator stocked with food. This exercise trains your mind to express gratitude, the bane of self-pity.